Strength Exercises

Table 10-1 shows exercises that can be performed using resistance tubing (bands) and balls. When performing elastic tubing exercises, you can use a partner, instead of an anchor, to secure the tubing during your exercise. Just be sure your partner holds the tubing at the appropriate height and distance from you (and doesn't let go!). When using the resistance bands, it is important to anchor them properly. Some examples are shown in Figure 10-1.

Figure 10-1. Anchoring Elastic Tubing

Wrap the band around the top and sides of both feet, then pull the handles up through the middle of your feet. This type of wrap is useful for anchoring the band during rowing exercises.

  1. Using the 1 ft. elastic loop, sit down and place your right foot on the middle of the loop.
  2. Wrap the right end of the tubing over your foot.
  3. Pull the left end of the tubing up through the right end of the tubing loop.
  4. Take the left end of the tubing loop and wrap it around your left foot.

This type of anchor is useful for leg lifts and leg curls.

Table 10-1. Exercises to Perform in Confined Spaces

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Bent-Over Row with Band

Grab one end of the band in each hand. Step on the middle of the band with your left foot, step back 2 ft. with your right foot. Bend forward slightly at the waist, keep your shoulders and hips facing forward. Count 1: Lift both hands from your thighs to your waist. This should take 2 seconds. Pause for 1 second. Count 2: Return hands to thigh level in 4 seconds. Keep your elbows close to your body throughout the exercise. Works the back and biceps muscles.

Lat Pulldown with Band

Secure the middle of the band to a fixed object above your head. Grasp one handle in each hand. Facing the anchor, step back 1 foot and kneel. Arms should be extended above head. Count 1: Pull hands down to shoulder height in front of your head, keeping chest and head up. Back should remain straight. Press your shoulder blades together in the middle of your back as you pull your arms down. This should take 2 seconds. Pause 1 second. Count 2: Return to start position in 4 seconds. Variation: may need to use the tubing loop instead of a band for adequate resistance.

Seated Row with Band Sit on deck with legs extended, knees slightly bent. Place the center of the band under your feet. Count 1: With arms extended at chest level and hands over knees, bend your elbows and pull your hands back to each side of your chest. This should take 2 seconds. Pause 1 second. Count 2; Return to start position in 4 seconds. Works back and biceps.

Lower Back on Ball

Kneel beside resistance ball, lay your chest on top of the ball, place your hands in front of the ball. Extend your legs so only your feet are on the deck and walk forward, rolling the ball back closer to your hips. Place your hands behind your back. Count 1: Keep your back straight and raise your torso up off the ball until your back is extended. Count 2: Return to the start position. Try to keep ball steady during exercise. Works the lower back. Similar to prone back extension performed on the deck. Variations: Can do all the same extension exercises as on the deck.

Abdominal Crunch with Band

Anchor the middle of the band above your head. Kneel 1 ft. in front of the anchor, and grasp both ends of the band in your hands. Place your hands palms down on your shoulders. Count 1: Pull your rib cage down closer to your hips. This should take 2 seconds. Pause 1 second. Keep your hips and legs still. Count 2: Return to the start position in 4 seconds.

Abdominal Crunch on Ball

Sit on ball, slowly walk feet away from ball as you lie back on to the ball. Ball should be underneath your midback. Place your hands behind your head. Count 1: Pull your rib cage closer to your hips. Count 2: Return to the start position. Try to keep ball steady during exercise. Works the abdominals. Variations: Use a towel under your lower back instead of the ball; perform side crunches on the ball to target the obliques.

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